If you’ve spent any time crossfitting and olympic lifting in the last several years you’ll know exactly what the “Burgener Warm-Up” is. It takes only a couple minutes and is great reinforcement for good mechanics when snatching. Here, Ryan goes through it for us.
Reps 1-3: Down and Up
Reps 4-6: Elbows High & Outside
Reps 7-9: Muscle Snatch
Reps 10-12: Snatch Land
Then 3 More Reps of a Full Hang Power Snatch
VIDEO – “Burgener Warm-Up by SMFRfitness” Lilienthal runs us through the warm up start to finish.
VIDEO – “The Burgener Warm-Up” by Coach Mike Burgener via Crossfit Journal…and Yes, Coach Burgener is a Marine.
VIDEO – Sage Burgener demo’s the Warm-Up start to finish…
Also, a PDF article on the Burgener Warm-Up… http://library.crossfit.com/free/pdf/53_06_Burgener_Warmup.pdf